Standing Roll Down Bar: Side Arms
Intermediate (5/10)equipment.cadillac/trapeze_table
Position: StandingEnergy: 4/10~60s
Cueing
Stand sideways; hold bar with one arm; pull bar across the body or down; keep pelvis stable.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Small pull range; use lighter spring; sit on box.
Progressions
Add torso rotation; faster tempo; hold the pull.
Common Errors
Leaning torso; locking pushing elbow; hip shifting.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
